How to do reverse wrist curls with dumbbells. This exercise is also known as zottman curl, zottman.

How to do reverse wrist curls with dumbbells This makes it even more portable than normal reverse wrist curls since all you need is a cable machine! Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. But don’t underestimate its simplicity. This variation offers a more controlled and isolated Today we're bringing you the reverse curl form breakdown. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Also, see the amazing benefits and alternatives that are on offer. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. To perform it correctly, start by sitting on a bench or chair with your feet flat on the ground. Stand tall with shoulders back and engage your core. However, I prefer grabbing a light fixed barbell so that I don’t have to change the weights around when I superset this exercise with the regular barbell wrist curl. By working the muscles in your forearms and wrists, it can help to strengthen and stabilize these areas, potentially reducing pain and preventing further injury. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Incorporate wrist curls on days that you work on building your upper body strength. Do them with the thumb to train the thumb flexor muscles also, and use dorsalflexed wrists/pull them back and upwards throughout the entire movement to maximally activate all the forearm muscles (reverse curl pretty much hits every single one very nicely this way!). They can be done with both dumbbells and barbells. Discover how your Dumbbell Reverse Wrist Curl performance compares to others and set new strength goals. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Aug 26, 2025 · Build better arms with the Reverse Curl. Master the dumbbell reverse curl with our 2025 guide. The Barbell Reverse Wrist Curl is an effective alternative or complementary exercise to the Dumbbell One Arm Reverse Curl. They include wrist curls, wrist rotations, hammer curls, etc. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. 4 days ago · Not sure which barbell exercises to include in your workouts? We reveal the only seven barbell exercises you need to build size and strength. Related post: dumbbell exercises for forearms Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Heavy weights could over extend your wrists. The bodyweight reverse wrist curl is a simple and versatile exercise. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. Keep reading for a closer look at each exercise and how to do them right. Add a pause at the top for extra tension. Oct 12, 2022 · The angle that you generally do Zottman Curls also isn’t as drastic as with a bar so most lifters will find them to be a bit more comfortable on the wrist joint. Learn how to do the perfect reverse curl. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. 3. Dec 23, 2021 · Find out how to perform a reverse dumbbell curl in a standing position by reading our easy-to-follow training guide and list of pros and cons. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Oct 12, 2022 · Modifications and Variations Easier Option: Use lighter dumbbells to focus on technique and full range of motion. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. This complete guide includes several reverse curl variations. Apr 10, 2025 · How to Do Reverse Curls (Proper Form) Here’s a step-by-step guide to mastering the reverse bicep curl: • Choose Your Equipment: Use an EZ bar, straight barbell, or dumbbells. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Forearms can be a resistant muscle to grow and may require a higher Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. This can be done with dumbbells, barbells, and EZ bars. Plus, discover the 4 mistakes to avoid for the best results. Grasp a dumbbell with an overhand grip (i. 1. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. We also cover how many sets and repetitions to perform. They are a highly effective way to target the forearm and bicep muscles. You can do it with a barbell or with dumbbells. Drop your wrist down, and curl it back up, up and down very smoothly. Support your forearm on your lap (or kneel behind a bench, or use any convenient flat surface like the top of a reverse hyper machine). The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Perform Reverse Wrist Curls to target the wrist extensors. Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. Hold the weight with a pronated grip (palms facing down). Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. e. Using your wrist alone (i. How To Do Reverse Curls 1. Here are some written instructions as always. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. This underutilized forearm drill has countless benefits to offer. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Keep reading to learn how. Targets the forearms and biceps with a focus on grip strength and arm stability. So after the step-by-step tutorial, we’ll get straight into the training tips so that you can get a better workout right away. Use our calculator to find your level and get personalized improvement tips. Most can benefit from performing this exercise in 2025. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. To perform this exercise, hold a barbell in both hands with an overhand grip, palms facing down. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. This exercise is particularly beneficial for athletes and fitness enthusiasts who require robust wrist function for various activities, including weightlifting Seated Reverse Dumbbell Wrist Curl instruction video & exercise guide! Learn how to do seated reverse dumbbell wrist curl using correct technique for maximum results! Sep 1, 2025 · This short video demonstrates how to perform a reverse curl, a targeted arm workout that targets the brachioradialis muscle and gives a thick forearm look. Sep 12, 2024 · Overview Wrist curls and reverse wrist curls are two exercises that specifically target the forearms, providing a powerful tool for enhancing grip strength, wrist stability, and overall hand function. Evidence-based training tips for maximum strength, size, and muscle growth. However, the isotonic motion is the same. There are various variations to it which I discuss below. Repeat steps 3-4 for as many repetitions as are Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Perform one arm at a time for better focus and control. What are Reverse Curls? Reverse curls are bicep contractions but with your palms facing downward, unlike bicep curls where you hold the barbell or dumbbell with your palms facing towards you. Using a bench allows you to focus more on the movement by providing extra stability. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. The muscles in your forearm aren’t very big, so it doesn’t take much to give them a workout. You can lift both dumbbells simultaneously or alternate between left and right. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Jun 21, 2024 · Wrist curls are often recommended to build forearm strength. • Grip Position: Stand with feet shoulder-width apart. Learn how to do it and more. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. If you have a resistance band, simply stand on the band and curl. Lift the dumbbells with palms in a pronated position keeping the elbows close Some people like these better than the type I described above. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Find out how strong you are compared to other lifters at your bodyweight. Hold a dumbbell in each hand, palms facing down. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Detailed exercise instructions, images, and replacement exercises. By targeting these muscles, this movement plays a crucial role in enhancing grip strength and overall forearm stability. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Harder Option: Use a thicker bar or Fat Gripz for increased grip challenge. Whether you’re an athlete, a weightlifter, or someone who enjoys strength training, forearm curls can make a significant difference in your performance. Read our dumbbell reverse wrist curl guide. Sam Sulek warns for the importance of training forearms, and points to an exercise: Dumbell Reverse Wrist Curls! Sit on a flat bench, and lean forward. Dumbbell Reverse Wrist Curl Tips It’s a common mistake to try heavier weights with an exercise like this. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. May 10, 2022 · Do this exercise exactly as you would regular reverse wrist curls, but holding onto each end of a resistance band instead of using a barbell or dumbbell. Reverse the motion by closing your grip and bending your wrist upwards. Unlike traditional wrist curls, which focus on the flexor muscles, reverse wrist curls isolate the extensors, enhancing grip strength, wrist stability, and overall forearm endurance. According to the study, a 12-week periodized forearm training Aug 1, 2023 · Variations of Dumbbell Wrist Curls If you want to spice up your forearm workouts even more, you can try these variations of dumbbell wrist curls: Dumbbell Reverse Wrist Curl This is the opposite of the wrist curl. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Learn how to do this exercise: Dumbbell Reverse Wrist Curls. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Increase wrist strength with dumbbell reverse wrist curls. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls The Dumbbell Reverse Wrist Curl is a powerful exercise aimed at strengthening the extensor muscles of the forearm. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Building stronger forearms doesn’t have to rely on wrist curls alone. Seated wrist curls, on your lap (or a bench or table) This type combines the wrist and finger curl. Improve your forearm strength and balance with proper form, set and rep guide and tips. . Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Also Known As: Dumbbell wrist curl Targets: Forearms and wrists Equipment Needed: Dumbbells, bench Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. Using your wrists alone (i. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. This exercise works the same muscles in the forearm and hand as the Dumbbell One Arm Reverse Curl but with a slightly different movement. Learn about dumbbell exercises, wrist curls, and strength training in this video. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. The dumbbell reverse wrist curl can be a beneficial exercise for wrist pain or injury. This simple exercise will often go overlooked despite the gains. Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. Jan 8, 2022 · You can do standing reverse wrist curls with an Olympic bar and even with dumbbells. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. Reverse curls can be done with dumbbells, barbells, or resistance Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. Follow our step-by-step instructions and tips. Despite its apparent simplicity, executing a dumbbell curl with proper form is paramount to maximizing its benefits and, more importantly, preventing injuries. Another great exercises to pair the reverse curl with is the standard biceps curl or even a triceps exercise such as the cable pushdown. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Learn about different types of curls in this dumbbell workout video. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. com Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. You may do reverse curls using free weights, resistance bands, or even a cable machine. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. Keeping your elbows close to your 2 days ago · Reverse wrist curls are a targeted exercise designed to strengthen the muscles of the forearm, specifically the extensor muscles responsible for lifting the wrist and fingers backward. 2. Grasp a dumbbell with an underhand grip (i. Nov 17, 2023 · How can you perform the Reverse Wrist Curl with proper form? The Reverse Wrist Curl is a highly effective exercise for targeting the muscles in your forearms. The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. palm up) and rest your forearm on either the bench or your knee. Jun 21, 2025 · Moreover, dumbbells allow for a greater range of motion and natural wrist rotation, which can be more comfortable and effective for many individuals compared to fixed-bar exercises. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. In this detailed guide, we’ll explore everything you Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. The dumbbell reverse curl is a strength-building exerc May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Additionally, you may choose to perform this biceps exercise standing or seated. Aug 11, 2024 · Do wrist curls and reverse curls in a super set. This exercise is also known as zottman curl, zottman. Load a reasonably light amount of weight onto a barbell (or just grab a preloaded bar). Our instructors takes you through how to properly perform Dumbbell Reverse Curls. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. This motion stresses the muscles in your outer arms, which can help build strength and definition. Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist May 18, 2025 · Forearm curls with dumbbells are one of the most effective exercises to target the muscles in your forearms, helping you build strength, improve grip, and enhance overall arm endurance. Here's how to do the exercise, who should add them to workouts, and more. Band Curls Band Curls are another good reverse curl alternative if you don’t have access to a barbell. Reverse Curl 21s Similar to classic Read our dumbbell standing wrist curl guide. Add these wrist curl variations to your workout routine to reap the benefits. This drill works the forearm extensors. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Hold the barbell in front of you with a shoulder-width Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. As for the reverse wrist curl, a 20lb barbell and 10lb dumbbells are decent for both beginners and mid-intermediates. wrist motion alone), curl the weight upward, exhaling throughout the movement. Aug 11, 2024 · The dumbbell one-arm reverse wrist curl is an isolation exercise which builds muscle and strength in the wrist extensor (Brachioradialis) muscle of the forearm. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. For example Reverse curls are often overlooked but they're essential to forearm strength and grip. See full list on fitnessvolt. The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. Superb exercise for bigger forearms!!Learn how to increase the size of your forearms by watching this instructional video of the exercise – Wrist Curl with D Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. It targets the posterior forearm muscles, especially the extensor carpi radialis longus and brevis. They will allow you to lift heavier weight and improve arm strength. Discover the proper form, the mistakes to avoid, and the many benefits. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Work out the muscles in your wrist with dumbbell wrist curls. Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. They may seem like an easy exercise, but they do require proper form to prevent injury or strain. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. palms down) and rest your forearms on either the bench or your knees. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. Livestrong Woman introduces The Livestrong Essentials Series! These minute Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Learn how to do barbell wrist curls for massive arms and better grip strength. This exercise is Jan 4, 2022 · It’s much easier to assess wrist curl strength based on reps and sets rather than 1RM performance because the former is more important for grip strength and hypertrophy. How to do Dumbbell Reverse Wrist Curls. Learn how to do this exercise, the muscles worked, and the main benefits. Slowly lower Jan 8, 2022 · The single dumbbell wrist curl is one of the most effective forearm exercises that you can do because it ensures that each arm receives equal work. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. qyy viu fpo mrchj kdgmzxgx abtnted ywzs splxl vkovec ktds sbztkx fjukjl bwqfod zybf puzj